Activity 3.1 Mindfulness and centering

ACT Processes:

• Mindfulness
• Present moment
• Defusion

Objectives:

• To facilitate the experience of mindfulness among participants
• To support participants in getting in touch with their moment-to-moment experiences
• To engage participants in becoming more mindful of their sensations, thoughts and feelings.

Participation Format:

• Participants sit in large circle

Number of Facilitators:

• 1 – 2

Time Required:

• 10 – 20 mins

Materials Required:

• Provide each participant with 3 raisins.

Activities & Instructions

Setup

• Arrange all the chairs in a large circle.
• Co-facilitators sit apart from each other to enhance integration with participants.

Instructions for participants

Facilitators give each participant a small box of raisins (one-serving size), and Facilitator #1 introduces the idea of eating raisins.

• Raisins are a common snack. When we eat raisins, often we just pop them in our mouths without much thought. Today we invite you to discover a different experience in eating raisins.
• First. Take a raisin and eat it as you usually do, that is, just pop it in your mouth and eat it.
• Now get another raisin, put it in the palm of your hand and examine it in detail. (Pause.) Notice the wrinkles on its skin, the various shapes of these wrinkles. (Pause.) Notice the reflection of the light off its surface. (Pause.) Look at it from a different angle and notice any changes. (Pause.) Take out a second raisin and place it next to the first one. Notice how unalike they are. Are the two raisins the same size? (Pause.) Notice the space they take up on your palm, in this room, in this world and in the universe.
• Now pick up one of the raisins and roll in around between your fingers. (Pause.) Feel the texture on the outside of the raisin, and the softness inside. (Pause.) Notice the slightly sticky traces it leaves on your fingers as you move it back and forth. (Pause.)
• Pick it up and hold it close to your nose. Notice any smell. (Pause.)
• Hold it now close to your ear. Notice any sound. (Pause.)
• Now place the raisin in your mouth. Do not swallow it. Roll it around inside your mouth, over and under your tongue. (Pause.) Roll it to the side between your jaw and cheek. Do not eat it. Hold it inside your mouth for 30 seconds. When you are ready, eat the raisin slowly and note its taste. (Pause.) Note the way it feels on your teeth as you chew it. (Pause.) Feel how it slide down your throat as you swallow it.
• Now eat the second raisin, but eat it super slow. Chew the raisin as many times as you can until it turns into liquid mush in your mouth. (Pause.) Is the flavor of the raisin different when you eat it super slow? (Pause.) What does it feel like in your mouth as it falls apart? (Pause.) How does it feel when you swallow it? (Pause.)
• After 5-7 minutes, Facilitator #1 checks to see if participants have all finished eating a raisin super slow, and invites participants to share their experience.
• Facilitator #1 concludes by highlighting:
  • Mindfulness can be practiced at all moments in our everyday life (eating, bathing, answering the phone, etc.) – when we stop multi-tasking; turn-off the auto-pilot; and be present to observe our experiences.
  • As we develop new awareness and embody mindfulness through practice, we will be able to gain new experiences on many things that we do in a taken-for-granted manner.
  • Mindful practice enables us to defuse from rigid ideas and inflexible practices.

References & Sources

• Hayes (2005), Get out of your mind and into your life. (p.111). Oakland, CA: New Harbinger Publication, Inc.